Coaching Tip:  Bike With the Core

When I first started biking, my wrists hurt every time I got in the saddle. I couldn’t imagine how other people road for so long upright (not in an aero position), and I figured I needed to increase my upper body strength to eliminate this discomfort. Later, I came to realize that it’s actually the core that holds up the rider and not the wrists, arms, or shoulders. Sure, your arms are technically connecting you to the handlebars, but it is the core that is really holding you in place and stable.

The National Academy of Sports Medicine defines the core as “the structure that makes up the lumbo-pelvic-hip complex,” which is basically everything besides the arms, legs, and head. It is comprised of 29 muscles, divided into 3 groups – the abdominal muscles, hip muscles, and spine muscles.

To improve your position on the bike and to become more stable, develop your core muscles. It will make a huge difference, especially the longer bike rides you do. What exercises to do to strengthen your core? Check out these.